{"id":5158,"date":"2023-07-15T10:45:06","date_gmt":"2023-07-15T00:45:06","guid":{"rendered":"https:\/\/healthjigsaw.com\/blog\/?p=5158"},"modified":"2023-07-15T10:47:32","modified_gmt":"2023-07-15T00:47:32","slug":"how-much-exercise-should-i-be-doing","status":"publish","type":"post","link":"https:\/\/healthjigsaw.com\/blog\/how-much-exercise-should-i-be-doing\/","title":{"rendered":"How Much Exercise Should I Be Doing?"},"content":{"rendered":"<p>Starting a fitness journey can be both exciting and confusing. A common question that I get get asked by newbies is: \u201c<em>How much exercise should I be doing?<\/em>\u201d<\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-medium wp-image-5163 aligncenter\" src=\"https:\/\/healthjigsaw.com\/blog\/wp-content\/uploads\/2023\/07\/Dumbbell-266x300.jpg\" alt=\"\" width=\"266\" height=\"300\" srcset=\"https:\/\/healthjigsaw.com\/blog\/wp-content\/uploads\/2023\/07\/Dumbbell-266x300.jpg 266w, https:\/\/healthjigsaw.com\/blog\/wp-content\/uploads\/2023\/07\/Dumbbell-768x865.jpg 768w, https:\/\/healthjigsaw.com\/blog\/wp-content\/uploads\/2023\/07\/Dumbbell-300x338.jpg 300w, https:\/\/healthjigsaw.com\/blog\/wp-content\/uploads\/2023\/07\/Dumbbell.jpg 800w\" sizes=\"(max-width: 266px) 100vw, 266px\" \/><\/p>\n<p>According to the \u201c<em><a href=\"https:\/\/www.health.gov.au\/topics\/physical-activity-and-exercise\/physical-activity-and-exercise-guidelines-for-all-australians\" target=\"_blank\" rel=\"noopener\">Physical Activity and Exercise Guidelines for All Australians<\/a><\/em>\u201c issued by the Australian Government, adults should be:<\/p>\n<ul>\n<li>Active on most (preferably all) days, to weekly total of 2.5 to 5 hours of moderate activity or 1.25 to 2.5 hours of vigorous activity or an equivalent combination of both;<\/li>\n<li>Strength train at least 2 days a week; and<\/li>\n<li>Minimise and break up long periods of sitting.<\/li>\n<\/ul>\n<p>Let\u2019s break down their recommendations, so you can easily understand how much exercise you need to aim for each week.<\/p>\n<p><span style=\"color: #ff6600;\"><strong>1. \u00a0 \u00a0Get Moving<\/strong><\/span><br data-rich-text-line-break=\"true\" \/>Your body is designed to move. You should aim for at least 2.5 to 5 hours of moderate-intensity exercise every week (or around 30 minutes every day). If you prefer a more intense workout, you can go for 1.25 to 2.5 hours of vigorous-intensity exercise instead. The choice is yours! Think brisk walking, jogging, cycling, swimming, or joining aerobic classes. If you&#8217;re time poor, you can do 15 minutes of exercise in the morning and 15 minutes of exercise after work.<\/p>\n<p><span style=\"color: #ff6600;\"><strong>2. \u00a0 \u00a0Strengthen Your Muscles<\/strong><\/span><br data-rich-text-line-break=\"true\" \/>To keep your muscles strong, try to include strength training activities on two or more days each week. You can use weights, your bodyweight, or resistance bands. Focus on working major muscle groups, like your legs, arms, chest, back, abdomen and shoulders. It\u2019s all about building up your strength! Don\u2019t forget about flexibility and balance! These exercises help with joint mobility and preventing falls, especially for adults 60 years old and above. Try stretching, yoga, Pilates, or tai chi. Also, incorporate balance exercises like standing on one leg or walking heel-to-toe.<\/p>\n<p><span style=\"color: #ff6600;\"><strong>3. \u00a0 \u00a0Minimise Sitting<\/strong><\/span><br data-rich-text-line-break=\"true\" \/>Your body is not designed to sit for long periods. If you work in an office, get up and move around, even if it\u2019s just light activity. The goal is to avoid being sedentary for too long. Stay active throughout the day.<\/p>\n<p>So, whether it\u2019s a brisk walk, resistance training, stretching, or finding ways to avoid sitting too much, you\u2019re on your way to a healthier and happier lifestyle. Get out there, enjoy the process, and make exercise a regular part of your routine. Your body and mind will thank you.<\/p>\n<hr \/>\n<p>If you are still not sure where to start, <a title=\"\" href=\"https:\/\/healthjigsaw.com\/blog\/contact-us\/\" data-rich-text-format-boundary=\"true\">contact us<\/a> and we can help tailor an exercise plan to your needs and fitness level, and work around any injuries or health issues that you may have.<\/p>\n<p><strong data-rich-text-format-boundary=\"true\">Health <span class=\"has-inline-color has-luminous-vivid-orange-color\">Jigsaw<\/span><\/strong> is a mobile personal and fitness training business based in Kettering, Tasmania. We have been helping clients get fitter, stronger, faster and healthier since 2004. Apart from putting together effective workouts, we can help you with nutritional advice. A healthy lifestyle is not just about exercising \u2013 nutrition plays a big part too. You will not get results unless you are committed to both exercise and nutrition.<\/p>\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Starting a fitness journey can be both exciting and confusing. A common question that I get get asked by newbies is: \u201cHow much exercise should I be doing?\u201d According to the \u201cPhysical Activity and&#46;&#46;&#46;<\/p>\n","protected":false},"author":1,"featured_media":5163,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[4,7,6],"tags":[117,122,116,119,120,118,121],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/healthjigsaw.com\/blog\/wp-json\/wp\/v2\/posts\/5158"}],"collection":[{"href":"https:\/\/healthjigsaw.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthjigsaw.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthjigsaw.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/healthjigsaw.com\/blog\/wp-json\/wp\/v2\/comments?post=5158"}],"version-history":[{"count":8,"href":"https:\/\/healthjigsaw.com\/blog\/wp-json\/wp\/v2\/posts\/5158\/revisions"}],"predecessor-version":[{"id":5167,"href":"https:\/\/healthjigsaw.com\/blog\/wp-json\/wp\/v2\/posts\/5158\/revisions\/5167"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/healthjigsaw.com\/blog\/wp-json\/wp\/v2\/media\/5163"}],"wp:attachment":[{"href":"https:\/\/healthjigsaw.com\/blog\/wp-json\/wp\/v2\/media?parent=5158"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthjigsaw.com\/blog\/wp-json\/wp\/v2\/categories?post=5158"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthjigsaw.com\/blog\/wp-json\/wp\/v2\/tags?post=5158"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}